The key to living a healthy life mainly depends on the food people consume every day. Ideally, it is important to choose a diet that consists of nutrient-rich foods. Nutrient-dense foods are low in sodium, sugar, bad fats, and starches but have minerals, vitamins, and few calories. The body needs these micronutrients to stay nourished and healthy and minimize the risk of chronic conditions. So, how can one add more nutritious foods to their diet? This article shares a few ideas to consider.
Grains
Grains are a great source of complex carbohydrates and fiber. Although low in fat, they help people feel fuller for longer. When whole grains are added to nutrient dense recipes, they provide calories while controlling weight. Some common foods to add to the diet include brown rice, whole-grain breads, rolls, crackers, whole corn, buckwheat, barley, and quinoa. Whole-wheat tortillas and pasta can also be added to the diet to make it even more nutrient-dense.
Proteins
Proteins come in different forms and should always be included in the diet. Beef, pork, lamb, and veal are great sources of protein. It is advisable to choose low-fat, lean meat and cook it correctly to kill all bacteria. Broiling, roasting, and baking are the healthiest ways to prepare the meats. Sometimes lean meats have more cholesterol and fat than other sources of protein, so it may be advisable to limit their consumption.
Poultry is an excellent source of protein, especially chicken breasts. They are high in protein and have low fat. All one has to do is remove the skin and excess fat on the cuts before cooking. Grilling, baking, broiling, and roasting are healthy ways to cook poultry.
Fish should also be included in the diet since they are a good source of protein, minerals, and vitamins. Experts recommend taking at least two portions a week. One can choose to take oily or non-oily fish. Oily fish contain omega-3 fats, which can prevent heart disease. Oily fish include trout, salmon, herring, mackerel, pilchards, and sardines, while non-oily fish include cod, tuna, hake, plaice, haddock, and coley. The healthiest ways to cook fish comprise of steaming, broiling, poaching, and baking.
There are also excellent non-meat protein sources, including legumes like lentils, beans, chickpeas, and seeds and nuts. These are primarily suitable for vegetarian diets, but anyone can consider them. For added convenience and protein intake, options like pea protein powder can also be considered. Legumes should be prepared so that they are nutritious and appetizing.
Fruits and Vegetables
A diet would be incomplete without vegetables and fruits. They add flavor and nutrients to the diet. Some of the best vegetables are Brussels sprouts, broccoli, cauliflower, and leafy greens like cabbage, chard, kale, bok choy, and spinach. Carrots, squash, bell peppers, and asparagus should also be added to the diet.
Fruits come in different forms and offer a wide array of benefits. Some common options are bananas, apples, mangoes, papaya, plums, and pineapple. Citrus fruits and berries should also be included in the diet. They include oranges, grapes, cherries, strawberries, blueberries, and pomegranates. One should not forget to take melons, pears, avocado, and peaches.
Selecting nutrient-dense foods ensures the body gets all the beneficial nutrients without consuming excess calories. This keeps the body healthy and strong for longer. However, different foods require specific preparation methods to preserve essential nutrients. So, it is important to learn how to prepare different food options to enjoy the full benefits.
